One of the most common questions I get from folks interested in eating a plant-based diet is, “Is soy good for you?”. Despite being one of the world’s most widely consumed legumes, questions around soy’s health benefits abound. While some claim that soy is a nutritious food that can reduce risk of cancer, others claim that it causes cancer. So which is it? Is soy healthy, or is soy bad for you. In this post, I will look at the science and set the record straight. And don’t miss the round up of tasty soybean recipes at the end!
A Brief Background of Soy
History
Soy is a legume––like other common beans––and is native to East Asia where it has been consumed for thousands of years in a variety of forms. Here in the US, most of us will be familiar with tofu, soy milk, soy sauce, and edamame. These foods are all made from the humble soy bean.
Nutrition
Soy is high in protein, iron, and folate, and it is a good source of calcium, magnesium, phosphorus, and potassium among other vitamins and minerals. In addition to its nutrient profile, research suggests that soy could have many other potential health benefits.
Types
Young green soybeans, also called edamame, are a popular appetizer, and often added to salads and stir fries. Dried yellow soybeans are used to make many common soy products like soy milk, tofu, miso, and tempeh. While not as popular in the West, black soybeans are a staple in Asia in many dishes, sauces, and seasonings.
Health Benefits of Soy
High Quality Protein Source
Soybeans are a fantastic source of plant-based protein. Soy is also a high quality complete protein, meaning it provides adequate amounts of all 9 essential amino acids––the amino acids we do not produce naturally in the body, and must obtain from food.
Glycinin and conglycinin make up approximately 80% of protein content in soy. These proteins have been heralded as having strong antioxidant properties. Enjoying soy as a protein source contributes not only to rebuilding and repairing, but reducing inflammation in the body.
Minimally Processed Is Best
Not all soy foods are created equal. Prioritize minimally processed soy foods like edamame, tofu, tempeh, and unsweetened soy milk versus ultra-processed mock meats. There are many nutritious recipes for tofu, tempeh, miso, and other wholesome soy foods on this blog.
Improves Insulin Sensitivity
Because soybeans have a low glycemic index of 15, they are considered to have minimal effect on blood sugar levels. Low glycemic index foods are absorbed more slowly from the intestines into the blood, providing satiety, supporting stable energy levels, and reducing hunger for longer periods of time.
Furthermore, soy may increase insulin sensitivity through its isoflavone content. Isoflavones are a type of plant compound that acts as a phtyoestrogen in humans. This compound may improve the expression of genes related to fat and sugar metabolism, thus supporting healthy blood sugar levels.
Good For Your Gut
Soy is a high fiber food, and contains both soluble and insoluble fiber. You can think of soluble fiber as the bulk, and insoluble fiber as the broom; both which are essential for healthy digestion and elimination. Fiber is not absorbed into the bloodstream. Instead, it fermented in the large intestine, feeding our gut bacteria and producing short chain fatty acids which improve gut health, and therefore the health of our whole body. High fiber diets, are linked to reduced risk of colon cancer.
Lowers Risk of Hormone Associated Cancer
Not only can soy reduce risk of colon cancer through its high fiber content, but diets rich in this legume are linked to lowered risk of hormone associated cancers. This is due to several factors, most notably soy’s high concentration of isoflavones.
Isoflavones, which act as phytoestrogen, attach to estrogen receptors in the human body and block natural estrogen. Increased levels of natural estrogen have been linked to breast cancer, and other hormone associated cancers, but the phytoestrogens in soy may have the potential to block the uptake of excessive estrogen.
Cancer Confusion
While the science seems to be quite clear that consumption of soy foods can reduce your risk of breast cancer, there are still many people who just won’t accept the data. This may stem from early studies done on mice that showed an increase in breast cancer. However, researchers now contribute this to the fact that that the mice were given excessive amounts of soy isoflavones (more than a human would consume in their diet), and that mice metabolize these compounds differently.
Improves Bone Health
Some studies show that isoflavones found in soy also contributes to bone strength, especially in women during and after menopause. As estrogen is reduced during menopause, bone degradation is accelerated. Soy isoflavones that mimic estrogen have been found to decrease bone resorption (destruction and absorption by the body) and stimulate bone formation.
Adequate dietary protein is also essential for preserving bone as we age. Protein is the scaffolding that builds and maintains bones. Especially when prioritizing a plant based lifestyle, protein intake should be carefully monitored for optimal bone health. Soy foods can contribute a large percentage of overall daily protein intake.
If protein is the scaffolding of bone, calcium and phosphorus are the cement that strengthen bone. Tofu contains 35% of daily phosphorus intake in just 1 cup, and tofu is often prepared with calcium sulfate, which increases calcium content to 800mg per cup, or 65% of the recommended daily intake.
Soy May Help Ease Menopause Symptoms
Phytoestrogens can also suppress the clinical symptoms of menopause. Because of their mimicking effects of estrogen, they are thought to help with fluctuating estrogen levels, reducing hot flashes and night sweats. Soy isoflavones are approximately one third as effective as estrogen in reducing menopausal symptoms, with best results coming from those who consume soy on a regular basis over a prolonged period of time.
Check Your Allergies
Unfortunately, soy allergy does exist and is not uncommon. If you suspect you have a soy allergy, speak to your doctor. Allergy tests are available. Soy allergy is more common in babies and young children. While most outgrow this allergy by age 10, it’s important to test and monitor reactions.
Conclusion: Is Soy Good For You?
Looking at the evidence, it turns out that YES, soy is good for you. I find it especially compelling that this versatile legume has been consumed in Asia for thousands of years. Additionally, it has been observed that Asian populations, who eat a lot of soy, also have low prevalence of breast cancer.
Fears around soy may stem from animal studies. However, human studies show that soy is safe and good for our health.
Remember to prioritize wholesome forms of soy like tofu, tempeh, and edamame. And limit ultra-processed soy products like mock meats which lack the full nutrient package.
Try These Healthy Soybean Recipes
Amazing Edamame Salad
Edamame Salad is flavorful, nutritious, and easy to make, featuring a bold, naturally sweet garlic-ginger almond dressing, shredded carrots, and crunchy cabbage. Enjoy large bowls as a satisfying and nutritious main dish, or serve it as a side salad with your favorite meals!
The Best Tofu Scramble
This savory vegan Tofu Scramble is loaded with protein, delicious cheesy flavor, and fresh veggies. Everything cooks together in one skillet and is ready in 30 minutes for an easy breakfast, brunch, or brinner!
Balanced Maple Mustard Tempeh Bowl
You’re going to love this balanced vegan Buddha Bowl made with marinated tempeh, beets, roasted sweet potatoes and massaged kale.
Thai Pumpkin Curry
Creamy and spicy Thai Pumpkin Curry is a feast of comforting flavors and textures! Made with red or Massaman curry paste and topped with crispy tofu, this vegan curry recipe features pumpkin, veggies, ginger, herbs, and coconut milk, making it a delicious and nutritious protein-rich meal.
Incredible Vegan Quiche
Savory, creamy, and with a flaky, buttery crust, unsuspecting diners will never guess this is a Vegan Quiche! Broccoli, kale, mushrooms, and sun-dried tomatoes add color and flavor, though you can use nearly any combination of your favorite vegetables. Serve this plant-based quiche for brunch, lunch, or a light dinner for rave reviews!
Tempeh Tikka Masala
Indulge in this flavorful Vegan Tikka Masala recipe, full of rich and aromatic Indian flavors. It is super easy to prepare in the Instant Pot and makes a great protein-rich meal.
Tempeh Tacos
These vibrant, flavor-packed vegan Tempeh Tacos will transform taco night! They are the perfect festive plant-based entree, made with smoky, sweet marinated tempeh, fresh guacamole, and a colorful cabbage carrot slaw.
Collard Miso Soup
This collard miso soup will warm you to the core. Made with tofu and miso, you’ll get a double dose of soy’s impressive nutrients.
Crunchy Sesame Tofu Salad
Crispy tofu meets crunchy veggies in this zesty Crunchy Sesame Tofu Salad. Perfectly dressed with a homemade tangy orange sesame dressing, it’s a delicious light lunch or side salad!
Hearty Tofu Chili
Once you make this amazing Tofu Chili it will never leave your rotation! It is hearty, super delicious, and so nutritious.
Maple Teriyaki Tofu & Veggies
Make a delicious favorite meal in the comfort of your own home! Maple Teriyaki Tofu & Veggies is flavorful, easy to make, and 100% plant-based. This one-pan, easy recipe comes together quickly with minimal prep and clean-up.
31+ Best Tofu Recipes
For more delicious soybean recipes, check out this round up of 31 amazing tofu recipes. The Sofritas pictured here, is my new favorite recipe. It’s amazing what you can do with this nutritious food!
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